Movement Warm-up Set  Junk Yard Dog Warm-up  Clean & Jerk Progressions  A.  15-20 Minutes to work up to a heavy single C&J  B.  AFAP:  30 x C&J @ 155lb/105lb  OLYMPIC WEIGHT LIFTING CLASS  1.  HBBS – 5 x 5 @ set weight  2.  Snatch – 5 – 8 singles “increase weight by 5-10 lbs from Tuesday  3.  C&J – 5 – 8 singles “same as above”  4.  Romanian Deadlifts – 8-6-4 reps “increase weight each set   -Post results under comments      Read more

Movement Warm-up Set  8 Minute AMRAP @ warm-up pace  10 x Jumping Pull-ups  10 x Broad jumps  10 x Lying leg raises  A.  “Angie”  AFAP:  100 x Pull-ups  100 x Push-ups  100 x Sit-ups  100 x Air Squats  B.  1000M Row @ 65% Effort   -Post results under comments  Read more

Movement Warm-up Set  2 x Sets NFT 10 x Good morning stretch with PVC  10 x Kettlebell Deadlifts   10 x Medball Slams  2 x <-> Skipping (shoot for maximal height!)  Take an additional 5 minutes to work on any Mobility issues   A.  Deadlift – 5 x 3 w/2-3 minute rest (increase weight each set)   B.  EMOM (Every minute on the minute) for 10 minutes Perform:  3 x Deadlifts @ Heavy but doable weight  10 x Bar facing burpees   OLYMPIC WEIGHT LIFTING CLASS  1.  Front Squat – 3 x 3 “warm up to the weight, 3 x 3 should be a set weight”  2.  Snatch – Perform – 5-8 singles “do a weight that you won’t miss!  Focus on Technique  3.  Clean & Jerk – 5-8 singles “same as the snatches”  4.  Shoulder Press – 3 x 5 “Progressive Loading”   -Post results under comments  Read more

Movement Warm-up Set  2 x Sets NFT  10 x Muscle Snatch  10 x Power Snatch  10 x Snatch  A.  20 Minutes to work on the Snatch.  Work on any deficiencies you may have Ex… overhead squat, starting position, finishing……   B.  3 Rounds AFAP  21 x Burpees  21 x Kettlebell swings  21 x Wallballs 20lb/14lb  -Post results under comments    Read more

Movement Warm-up Set  3 Sets NFT:  1 x 30 Sec Handstand hold  1 x 60 Sec Plank hold  15 x Push-ups  60 x Mountain climbers   A.  Bench Press – 3-2-1-3-2-1  w/2 min rest B.  75 x TGU AFAP   OLYMPIC LIFTING CLASS  30 minutes to work on a heavy but not your 1 rep max Snatch  5 x 3 HBBS   -Post results under comments  Read more